How do you remove your body fat?

Answer 1

Lose body fat by creating a calorie deficit by reducing your caloric intake and increasing your caloric output. Basically, this means putting the fork down sooner -- eating less -- and increasing your physical activity -- exercising more. Just creating a 500-calorie-per-day deficit can lead to weight loss of one pound per week. And that's not hard to do. Dropping two 12-oz. cans of regular soda from your diet saves 250 calories. Twenty minutes on a treadmill, bike, or elliptical machine will expend 250 calories. There's your 500-calorie deficit right there! Eat less. Eat better.

Changing your eating habits and starting to exercise is a good way to reduce body fat. Eliminate refined (processed) carbohydrates (apart from the occasional treat); this type of carbohydrate is a major cause of weight gain, obesity, and many diet related diseases.

If you are unsure what refined processed carbohydrates are, there is a list further down this page, under Related Questions. The best type of carbohydrate comes from fresh vegetables and a moderate amount of fruit. In addition, engage in regular cardio exercise such as brisk walking, jogging, etc. Being overweight or obese can be also hereditary and you may have insulin resistance. In which case, you will most certainly need to count carbohydrates as well as calories. For more information about all these things, see the page links, further down this page, listed under Related Questions.

Answer 2

Lots of lean protein and weight training. Eat eggs, fish, lean meat and drink plenty of water. Minimise processed fat and sugar making sure that you still eat natural, healthy fats (nuts, olive oil) and natural sugar (fruit). Cardio exercise at least 3 times per week along with daily weight training and you will gain muscle and lose fat; keeping your mass the same but giving you a more defined body with lower body fat.

Answer 3

Do exercise. Any exercise is good. Every day if is possible.

Walk fast, run, steps, swim. Choose more activities and do it every time you can.

And don't eat more calories than you consume in a day.

That's enough.

Answer 4

Change your eating habits without resorting to exercise.

• The main thing is avoiding junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Cut down on added sugar and added salt. Many processed foods are loaded with sugar and/or salt.
• Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you need a snack, try (for example) an apple or a handful of unsalted nuts.
• Weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.
• Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your desired weight.
• An example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. This may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular.
• Doctors and dieticians recommend losing weight gradually, allowing a whole month for every 4 to 8 pounds you want to lose. Do not starve yourself, or skip meals, or try throwing up.
• In addition to the diet described above, try to get plenty of moderate aerobic exercise. You can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too. Even for people who are not trying to lose weight, being active helps your digestion, your circulation, and other body processes, and will help improve your mood.

Answer 5

Change your eating habits without resorting to exercise.

Doctors and dieticians recommend losing weight gradually, allowing a whole month for every 4 to 8 pounds you want to lose. Do not starve yourself, or skip meals, or try throwing up. A cycle of diminished physical fitness will happen if you diet too quickly (too drastically). As soon as you ease up on a drastic diet, your weight will balloon up once again.

The most important thing is avoiding junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Cut down on added sugar and added salt. Even for people who are not trying to lose weight, it is recommended to have no more than about 6 teaspoons of sugar per day (and many processed foods contain sugar, corn syrup or the like).

• Link: Junk foods
  

Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you want a snack, try (for example) an apple or a handful of unsalted nuts.

Limit your calories (best to consult a doctor or nutritionist concerning the amount), and weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.

Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your present weight. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular healthy foods. But keep checking your weight 2-3 times/week.

Avoid crash-diets, fad diets, diet pills, etc. These may be harmful, and need not be considered by people who have adopted an otherwise healthy diet.

• Link: Fad diets
  

Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise.

Healthy nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories, in healthy forms (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).

In general, an example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. However, this may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular.

More guidelines:
In addition to the diet described above, try to get plenty of moderate aerobic exercise (intense exercise may damage your joints). It isn't essential to join a gym; you can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too. Even for people who are not trying to lose weight, being active helps your digestion, your circulation, and other body processes, and will help improve your mood.

• Link: Basic exercises
  

Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one factor in adjusting one's food habits.

See also the Related Links.

Link: Could you describe a balanced diet?

Link: What features would a good weight-loss program have?

Link: Different types of fat - which are healthy?

Link: Some healthy snacks

Link: Is it possible to slim down in just one area of the body?

Link: Healthy weight calculator

Disclaimer: Sensible diet plans such as the one above may be good for most people, but there are exceptions. Some people with complications such as glandular or other disorders, may find the above plan to be insufficient. If one keeps gaining weight despite eating healthily, professional advice may be needed.

Answer 6

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Answer 7

Well, you do exercise and you eat healthier and less!